It is winter time of the year when you find everywhere around you traditional sweets like til ladoo, chikki, gajak, revdi.... These winter treats known by different names in different regions of our vast country, have common ingredients like til (sesame seeds) and gur (jaggery). It’s a potent and healthy mix. Til ladoos or gajak have a strong religious and cultural connection in our society linked to winter harvest festivals like Makar Sankranti and Lohri that are celebrated to thank God for good harvest. Eating til and gur during these festivals is considered auspicious. Infact today morning my MIL told me to start my breakfast with one piece if revdi a tradition my family has been following on sakranti day.
Besides the religious association and the delectable taste, til and gur has immense health benefits. These winter comfort foods are much healthier than oily samosa and pakoras. Sesame seeds are an important part of Indian cuisine since centuries. It is especially consumed in winters for its warming nature. The seeds are often blended with warm jaggery, sugar, or palm sugar... Til are richest source of Calcium and very beneficial for bone health. Sesame seeds contain sesamin and sesamolin substances that lower or prevent high blood pressure. It also helps in protecting your liver against oxidative damage. They are a good source of dietary copper they help in providing relief in joint pain in winters. So do have a bit and enjoy with winter season but see to it that you keep an eye in the quantity please ... #foodphotography#nutrition#lohri#wintertime#makarsankranti#goodharvest#tradition#festivity#feativalvibes#dietitianapproved#indiandietitian#publichealth#tilladoo#revdi#sesameseeds#healthychoices#nutrients#calciumrichfoods#healthylifestyle#healthiswealth#delhi#mumbaikar#eathealthy

🚨Are you getting enough calcium in your diet?
Brittle bones aren’t limited to those over 50. Any adult can grow to have frail bones from smoking, excessive alcohol intake, a deficiency of calcium or vitamin D, a lack of exercise, and prolonged glucocorticoid use. When our blood calcium levels are low, our body takes calcium directly from our bones and we lose bone mass density. When this decalcification becomes severe, it turns into osteoporosis.
Most adults up to age 50 need about 1,000mg of calcium per day in their diets. This shouldn’t be a problem since there are plenty of calcium rich foods available to us- but it’s all about knowing which foods contain sufficient calcium. Non-dairy foods that are calcium rich consist of the dark greens such as broccoli, kale, collard greens, and other dark leafy veggies. Sweet potatoes, almonds, dry figs, tofu, white beans, oranges, canned sardines, and sunflower, sesame, and chia seeds are also excellent sources of calcium.
Not only must we eat for bone strength, we must also work for it. Mechanical load, or putting weight on the bones, causes them to become stronger. When our bones respond to pressure, osteoblast activity increases (the cells that synthesize bone by adding calcium). The best exercises for your bones are weight bearing, in which you are on your feet and working against gravity. Weight training, hiking, jogging, stair climbing, and even walking are all examples of weight bearing exercises. Exercises that are not weight bearing include swimming and biking - which are more beneficial to your cardiovascular system than your bones. The next time you plan a meal or a workout - think about what you need to have and keep strong muscles AND bones.

BREAKFAST this morning was a delicious combination of my homemade Stewed Apple, @bowl_a_granola Honey and Cinnamon and @glenilenfarm Live Natural Yoghurt.
All products are from Irish producers.
Having a breakfast rich in Fibre and Protein like this will ensure that your blood sugar levels stay nice and stable, keeping you fuller for longer.
It also provides a healthy dose of Calcium, Iodine, Zinc, B Vitamins, Vitamin E and Healthy Fats.
The live natural yoghurt is a source of Live Bacteria to keep our guts nice and healthy.
Give it a try and enjoy 😊

It’s not exactly groundbreaking news that calcium is an important nutrient. It plays a leading role in bone health and in the prevention of both osteoporosis and cancer (among other things). But what you may not know is that there are some ways to get the nutrient without downing dairy or choking down expensive supplements. Head to the #bgw blog to learn more about the top Calcium rich foods (majority are suitable for vegans too) and why consuming enough calcium is so important 💪🏼❤️

Today is Day 6 of Navaratri and our Navaratri colour-food coordinated theme.
DAY 6 's colours is "WHITE".
And so our theme is "POWER OF GOOD WHITES" !!! Milk and milk products like Buttermilk , Curd ,Paneer are rich sources of calcium. Even sesame seeds are rich sources of calcium. One must consume 2 to 3 portions of dairy sources in a day for achieving the dietary calcium requirement for maintaing the bone density. It not only contains calcium but protein , phosphorus, magnesium, zinc , Vitamin K which are necessary for maintaining normal bones.
Do you know there is calcium recommendations per day for every age categories ?
If sufficient calcium is not taken through dietary intake the body uses the bone calcium for vital process of body lowering the Bone mineral density and making it porous leading to diseases like Osteoporosis & Osteoarthritis.
#dairyproducts#calciumrichfoods#strongbones#power#bonemineraldensity#osteoporosis#osteoarthritis#caliumrequirement#navaratri2018#nutritionist#sportsnutritionist

For all of my friends eating #dairyfree this is a yummy yogurt. It taste similar to yoplait.
Plain is also good with fresh fruit but when is we a strawberry banana I can’t passed it up. 🍓🍌 Be sure to be eating right foods rich in calcium and even though you’re eating those foods -foods aren’t as nutrient dense as they once were-be taking a calcium supplement too!!

Ragi nuts breakfast portion💪😋
Ragi is a whole grain that is gluten-free. It is rich in fiber that helps with weight loss and diabetes.It's packed with calcium, ammino acids, iron and Vitamin D.
Recipe:
In a bowl add 1 cup of ragi (finger millet) flour .
Add 1 1/2 cup of hot water and stir it into a thick paste.
Now heat ghee or oil 1 tsp in a pan.
Add handful of sliced almonds, cashew and some raisins.
Stir fry until golden brown.
Now add the ragi mixture and 1tsp jaggery or honey.
Add 1tsp of cardamon powder.
Now add 1cup of almond milk or any milk of your choice.
Cook for 5mins and serve hot.
Note: Bananas can be added to add some more sweetness and flavour.
Enjoy this super healthy breakfast portion and give your body the best start of the day. 😄👍
#ragirecipes#nutridense#healthybreakfastideas#ironrichfoods#calciumrichfoods#highprotein#highfiber#stayfit#preciousbody#preciousnz

QUESTION: What is the most deficient mineral worldwide?
ANSWER: Iron. It is a common nutritional disorder across the world, resulting in anaemia, fatigue, pale skin and impaired immunity. ✅ Iron is needed to transport oxygen through our body and is used in enzymes making collagen, amino acids, hormones and neurotransmitters. Children can have cognitive and behavioural issues, often diagnosed as ADHD, when it can be as simple as an iron deficiency. Vegetarians must eat an estimated 1.8 times more iron in order to meet requirements because of the lower bioavailability of iron from plant foods. ✅ Having vitamin C rich foods with iron rich foods helps your body absorb more of the iron,(actually parsley, spinach and kale are high in both, so great additions to your meals) and avoid tea, coffee and wine with meals as they hinder the absorption of iron.
#healthehabits#ironrichfoods#lowcarb#lowcarbhighfat#healthyfats#healthyvegetables#calciumrichfoods#healthyimmune#vegetarianrecipes#irondeficiency#vitaminc#brainfoods

Wow breakfast on our last full day in Italy; delicious, smooth and silky figs picked fresh from the garden where we are staying. Figs are naturally sweet and a good source of calcium - perfect for kids who can’t have dairy. Try using dried figs in cooking for an even larger dose of calcium. Just 2 dried figs can provide as much as 100mg of calcium. Calcium rich recipe ideas and tips coming soon.